Often you'll see cyclists wearing weightlifting shoes in the gym, particularly the sprinters, but also endurance cyclists. Particularly following leading research around the benefits of strength & conditioning in the development of endurance cyclists.

So, what are weightlifting shoes?

Weightlifting shoes have a heel that is raised by three-quarters of an inch to one inch. There’s just enough traction on these shoes for what a lifter on a platform needs: to not slip and slide when under a heavy load.

If you have a hard time dorsiflexing your ankles all the way in a squat or clean position, weightlifting shoes will help you a lot. Because of the raised heel, less ankle mobility is required.

In our video blog, expert weightlifting coach Max Dal Santo discusses some of the major benefits of using weightlifting shoes.

Are you utilising weightlifting shoes in the gym? Leave us a comment below.

As a cyclist, you can spend up to hours a day in the saddle, whether that be out on the road or at the track.

Whilst it’s generally assumed that the lower part of the body pushes the power through the pedals, the core is a key stabiliser and is put under a great deal of stress throughout various training modes and exercises.

Additionally, a weak core is often compensated with the posterior muscle groups - including both the upper, mid and lower parts of the back.

Back pain is a common complaint amongst cyclists and a weak core will only exacerbate back problems.

One of the biggest benefits in having a strong core, and an easily identifiable strong core, is a stable and efficient rider.

And how can you release it to prevent injury and get the most out of your cycling?

The Illiotibial band is fibrous connective tissue that originates on the pelvis, travels down the lateral aspect of the leg, and attaches to the tibia just below the knee (Baumstark, 2010).

Iliotibial band friction, or ITB pain, is very common among people who ride bikes competitively or recreationally and is caused by friction related to the disproportionate usage between the buttocks, and hip flexor muscles such as the tensor fascia lata (or TFL).

It’s not always a problem, and can vary from cyclist to cyclist, but when there is a disproportionate use of muscle groups in the pedalling motions, the ITB can become tight, and sometimes painful and inflamed.

To avoid over tightening and future issues related to the ITB, we would recommend the following strategies: